Here’s an alphabetical list of essential minerals for the human body, focusing on vegan sources for each, along with an explanation of how they specifically benefit the body:
- Calcium
- Vegan Sources: fortified plant milks and juices, tofu made with calcium sulfate, leafy green vegetables (like kale and broccoli), almonds, tahini, and figs.
- Role: Critical for bone health and strength, muscle function, and nerve signaling.
- Chromium
- Vegan Sources: Whole grains, broccoli, potatoes, green beans, and nuts.
- Role: Enhances insulin activity, which is important for glucose metabolism and maintaining normal blood sugar levels.
- Copper
- Vegan Sources: Nuts and seeds (especially cashews and sunflower seeds), whole grains, legumes, and dried fruits.
- Role: Important for iron absorption, red blood cell formation, immune function, and cardiovascular health.
- Iodine
- Vegan Sources: iodized salt, seaweed, prunes, and lima beans.
- Role: Essential for the production of thyroid hormones, which regulate metabolism.
- Iron
- Vegan Sources: Legumes (lentils, chickpeas, and beans), tofu, quinoa, fortified cereals, dark leafy greens, dried fruits, and seeds.
- Role: vital for the formation of hemoglobin in red blood cells, which carries oxygen throughout the body.
- Magnesium
- Vegan Sources: Nuts and seeds, whole grains (brown rice, quinoa), dark leafy greens, bananas, and dark chocolate.
- Role: Crucial for muscle and nerve function, blood glucose control, and bone health.
- Manganese
- Vegan Sources: Whole grains, nuts, legumes, and green vegetables.
- Role: Important for bone formation, blood clotting, and reducing inflammation.
- Molybdenum
- Vegan Sources: Legumes, whole grains, and nuts.
- Role: vital for enzyme function related to metabolism and detoxification.
- Phosphorus
- Vegan Sources: Lentils, chickpeas, quinoa, almonds, brown rice, and potatoes.
- Role: essential for the formation of bones and teeth and important in how the body uses carbohydrates and fats.
- Potassium
- Vegan Sources: bananas, oranges, potatoes, sweet potatoes, spinach, tomatoes, avocados, and beans.
- Role: Key for maintaining fluid balance, nerve signal transmission, and muscle function.
- Selenium
- Vegan Sources: Brazil nuts, brown rice, sunflower seeds, whole wheat bread, and baked beans.
- Role: It protects against oxidative damage and infection and is important for reproduction and thyroid gland function.
- Zinc
- Vegan Sources: Legumes (chickpeas, lentils, beans), seeds (especially pumpkin seeds), nuts, whole grains, and tofu.
- Role: Essential for immune function, wound healing, DNA synthesis, and cell division.
Ensuring a diverse and balanced vegan diet can help meet the needs for these essential minerals, which are crucial for various bodily functions and overall health.